Per serving: calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber. Looking for a unique flavor? Try this modified version of a popular Turkish dish, courtesy of Marina Rösser, a senior nutrition specialist for the fitness and diet app Freeletics.

Sauté red onion, garlic, frozen spinach, and sliced chili peppers in a little olive oil. Once the veggies are soft, add an egg and finish cooking. Top with full-fat Greek yogurt, lemon juice, and salt.

Per serving: calories, 15 g protein, 12 g fat, 11 g carbs, 1 g fiber. When it comes to increasing your protein intake, low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rösser says.

Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options. Per serving: calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber. Check out these three cottage cheese bowls for inspiration:.

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Top with yogurt or your choice of milk.

Per serving: calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber. Never heard of quark? It's a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake.

This thicker consistency makes it ideal for whipping up a decadent, creamy protein shake. Per serving: calories, 15 g protein, 3 g fat, 6 g carbs, 0 g fiber.

This egg, onion, and tomato dish is a breakfast staple in Israel. In fact, the name literally means "breakfast," Rösser says. Place two cooked eggs on a slice of whole-grain bread and smother it in the sauce. Top with parsley leaves, chili flakes, salt, and pepper for more flavor.

Per serving: calories, 17 g protein, 10 g fat, 21 g carbs, 4 g fiber. This combo adds protein, fiber, flavor, and a satisfying crunch to an otherwise ordinary dish, Rösser says.

Per serving: calories, 16 g protein, 16 g fat, 3 g carbs, 1 g fiber. Fish is an excellent breakfast food. Not only does it have a ton of protein, but the healthy omega-3 fats can help everything from your skin to your brain. Breakfast is all about simplicity, so Rösser recommends keeping things easy by putting three ounces of smoked salmon or trout on one slice of whole-grain toast.

Optional toppings include cottage cheese, grated horseradish, dijon mustard, chopped parsley, chopped dill, chopped chives, lemons, or salt and pepper. Per serving: calories, 20 g protein, 5 g fat, 11 g carbs, 2 g fiber. Back at it again with another win for an 0n-the-go option is RxBar with their A.

Oats , which get a boost of protein from added egg whites. Stored in convenient cups, all you do is add water to the company's signature ingredients. Take the maple variety, for instance.

There are also vanilla almond, apple cinnamon, and chocolate flavors. Its only ingredients are oats, almonds, dates, egg whites, maple sugar, cinnamon, and sea salt. Not bad for a quick breakfast! Per serving: calories, 12 g protein, 8 g fat, 35 g carbs, 6 g fiber.

Muesli is a whole-grain cereal often eaten uncooked. There are lots of variations, so pick one high in fiber and low in sugar; Kukuljian suggests one containing barley, since it's got both fiber and protein.

Per serving: calories, 7 g protein, 8 g fat, 23 g carbs, 3 g fiber. Put a twist on standard eggs by poaching an egg and adding a little vinegar to the water, Kukuljian says.

Add a slice of whole-grain sourdough toast a source of pre- and probiotics and one teaspoon of olive oil, and you've got a healthy, filling meal. Per serving: calories, 9 g protein, 9 g fat, 15 g carbs, 2 g fiber. You can't go wrong with eggs and veggies in the morning, and you can get both in these grab-and-go crustless quiches, says certified nutrition specialist Jennifer Clemente , who runs Body Bliss Nutrition.

Bake in the oven at until you can insert a knife in them and it comes out clean. This makes three servings loaded with fiber, protein, and an incredibly wide range of nutrients including vitamins A, C, E, K, B1, B2, B6, and B12, as well as folate and chromium, she says. Per serving: calories, 12 g protein, 9 g fat, 11 g carbs, 2 g fiber.

In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is pure protein that's flavorless and dissolves well in shakes. Per serving: calories, 32 g protein, 18 g fat, 22 g carbs, 11 g fiber.

Avocado toast has long been a trendy breakfast food, and with good reason. It provides a healthy dose of fats and fiber. But it can be improved, says Alana Kessler, RDN , the founder of Be Well by Alana Kessler.

This adds filling protein and B vitamins. Per serving: calories, 15 g protein, 15 g fat, 20 g carbs, 8 g fiber. Your fave breakfast dish is packed with protein courtesy of this recipe from Charlie Seltzer, MD , a doctor specializing in weight loss.

Cook the batter like a pancake , approximately one minute each side or until browned. These pancakes contain lots of protein for the amount of calories.

Per serving: calories, 35 g protein, 5 g fat, 32 g carbs, 4 g fiber. If cooking oatmeal in the mornings sounds like a pain no judgment here! Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, RDN , the author of The Protein-Packed Breakfast Club.

Per serving: calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber. And you thought frozen waffles were a thing of your middle school past. Pop two high protein frozen waffles in the toaster for a breakfast that will keep you fueled until lunch. One great option? Kodiak Cakes Power Waffles.

Want to up the ante on your protein content even more? Spread with nut butter, add a dollop of Greek yogurt, and a sprinkle of hemp seed, and hit the road.

Per serving 2 waffles : calories, 12 g protein, 12 g fat, 27 g carbs, 3 g fiber. When you hear "breakfast sandwich," you probably think egg McMuffins. Seltzer's sandwich recipe, however, packs in the protein and fiber for minimal calories without sacrificing taste.

Start with one toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham. Per serving: calories, 30 g protein, 18 g fat, 27 g carbs, 8 g fiber. Leafy green vegetables are one of the best foods you can eat for your health.

Try them as a nest for eggs, as recommended by Brooke Alpert, RD , the author of The Diet Detox. Grab several large handfuls of greens spinach, kale, mustard, etc. Stir until wilted, about one minute. Top with two eggs cooked to runny-yolked perfection.

Add a little salt and pepper, and enjoy. Per serving: calories, 15 g protein, 8 g fat, 14 g carbs, 2 g fiber. Feel free to top your portion with a poached or fried egg for more protein. Get the Ham, Cheddar, and Red Onion Bread Pudding recipe.

This Old Bay-scented twist on classic scrambled eggs will satisfy your protein and Southern flavors fix—you get protein via the eggs, russet potato , and kielbasa. Get the Old Bay Scrambled Eggs recipe. No, it's not too good to be true—your beloved avocado toast is the perfect protein delivery vessel.

By now you know that eggs are rich in this keep-you-full-while-you're-on-the-go nutrient, but if you choose whole grain bread as your base, you'll sneak in a few extra grams of protein, plus fiber.

Get the Smashed Avocado Toast with Eggs recipe. Perfect at any brunch table, the winning combo of nutrient-rich spinach and salty ham is made better in a protein-rich egg base in this quiche.

Get the Ham and Spinach Quiche recipe. Not every smoothie needs heaping scoops of protein powder to be a solid breakfast choice. Get the Razze-Dazzle Smoothies recipe.

RELATED : 25 Healthy Smoothie Recipes to Brighten Your Morning. A must-keep recipe for any vegetarian, these muffins have a protein-edge thanks to the inclusion of quinoa and almond flour. You can make a batch in 30 minutes, and enjoy them throughout the week with fresh fruit.

Add a side egg, turkey bacon, or bit of yogurt to up the protein ante. Get the Very Berry Quinoa Muffin recipe. A smoothie is a natural vessel for your favorite protein powders especially after a morning workout.

Try any of these fruit-forward recipes for quicker yet delicious! Get the Super-Simple Summer Smoothies recipe. RELATED : 12 Best Protein Powders You Can Buy Online. Eggs and bacon are a classic breakfast combo, one that manages to amp up your protein intake in the morning each slice of this breakfast contains 22g of protein.

But ditching the crust on this quiche and adding in some fresh greens makes this savory breakfast so much better for you. Get the Crustless Quiche Lorraine recipe. The spinach filling in this gourmet, home-cook-style "hot pockets" is enough to get each up to 8g of protein.

You can add more ingredients like broccoli and asparagus to push them closer to 12g easily. Get the Spinach and Cheese Breakfast Pockets reicpe. They're a classic at breakfast time for a reason — soft scrambled eggs are insanely delicious, downright simple to make, and pack in a lot of protein alongside other veggies or sides of your choice.

Our test kitchen experts take you through a quick 6-step process to ensure your eggs are perfect every time. Learn how to make the perfect scrambled eggs ». These heat-and-eat faux muffins are the closest thing you'll get to Starbucks' classic sous vide egg bites, without all the mess. Get the Spinach and Prosciutto Frittata Muffins recipe.

RELATED : 45 Different Ways to Cook Eggs Like a Pro. These overstuffed burritos are for the days when breakfast is leaning into lunch — or, for days when you know you won't have lunch. You'll need two hands and some napkins! to chow through this delicious meal. Get the Breakfast Burritos recipe.

Zee Krstic is a content strategy manager for Hearst Magazines, focusing on SEO optimization and other editorial strategies for four brands, including Country Living, House Beautiful, ELLE Decor and VERANDA.

He previously served as Health Editor for Good Housekeeping between and , covering health news, diet and fitness trends as well as executing wellness product reviews in conjunction with the Good Housekeeping Institute.

Prior to joining Hearst, Zee fostered a strong background in women's lifestyle media with eight plus years of editorial experience, including as a site-wide editor at Martha Stewart Living after developing a nutrition background as an assistant editor at Cooking Light.

Zee produces service-based health coverage, as well as design and travel content, for Hearst brands on a contributor basis; he has written about food and dining for Time, among other publications. Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention , Good Housekeeping and Woman's Day since Search, save and sort your favourite recipes and view them offline.

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